Monday, January 5, 2015

10 Ways to Eat Less Sugar in 2015

More and more research is showing that eating too much sugar makes us
fat and destroys our health, and at 22 teaspoons per day, the average
American definitely eats too much. If one of your New Year’s Resolutions
this year is to lose weight, it’s definitely wise to cut down on the
sweet stuff. But even if you’re already at a healthy weight, cutting
down on sugar is a good idea, as excess sugar consumption has also been
linked to diabetes, heart disease, metabolic problems, and even cancer.
Here’s 10 ways to eat less sugar in 2015.Undestand what sugar does to your body
If you don’t fully understand the devastating impacts that sugar can
have, especially over time, on your body it is time to learn. Not only
can excess sugar build up in the liver leading to non-fatty liver
disease, but it can also cause insulin resistance, obesity, depression
and inflammation.

Give up sweetened drinks
Soda is only the beginning; you also need to cut out non-fresh juice,
sweet tea, lemonade, punch—any beverage with added sugar. Just because
it has a picture of a fruit on it does not mean it doesn’t have added
sugar!Read labels
It’s shocking how many packaged foods contain sugar—even foods that
aren’t supposed to be sweet! Packaged bread, canned soup, bouillon
packets, spaghetti sauce, salad dressing, crackers, cereal…you name it!
All these and more might contain sugar. Always check labels so you know
what you’re really consuming.Cut down on processed and packaged foods
Since sugar is hidden in a lot of packaged foods, cooking your own
food naturally decreases the amount of sugar you consume. When you make
meals and desserts yourself and actually see how much sugar you’re
using, you’re less likely to want as much.Familiarize yourself with sugar’s many code names
Just because it doesn’t say ‘sugar’ on the ingredients list doesn’t
mean it’s not in there. Keep an eye out for the following terms: high
fructose corn syrup, corn syrup, maltose, fructose, dextrose, honey,
molasses, agave, brown rice syrup, cane sugar, cane syrup, evaporated
cane juice. Although some of these are ‘healthier’ than sugar in the
sense that they’re less refined, in the end, eating 22 tsp. per day of
honey is probably not that much better for you than eating the
equivalent amount of white sugar, so try to cut down your intake of
sugar substitutes as well.Eat more naturally sweet foods
When we talk about reducing our sugar intake, we’re talking about
reducing our added sugar intake, not the sweetness associated with, for
example, fruits. If you’re used to having a sweet dessert at night,
replace it with some fruit and plain yogurt or coconut milk.Snack on foods high in fat and protein throughout the day
Foods with fat and protein take longer to digest, keep you satisfied
longer, and don’t cause spikes in blood sugar. Fruit with nut butter, a
hard boiled egg, tuna salad with olive oil or plain Greek yogurt are all
examples of snacks that can prevent cravings later on.
Sleep more
Being sleep deprived leads to cravings for sweet, high calorie foods,
as your body wants to regain the energy it should be getting through
sleep. Get 7-9 hours per night to avoid this!Eat enough before you go somewhere with many sweet treats
Being hungry at the supermarket can ruin even the best intentions.
Eating a complete meal of protein, fat, and complex carbohydrates like
vegetables beforehand will keep you satisfied and help you make healthy
choices when you’re grocery shopping, out to eat with friends, or when
your boss brings in donuts to work.
Avoid Low Fat Products Entirely
Although usually marketed as a healthier option, these products are
usually filled with sugar to make up for the fact that all flavor is
lost when the fat is removed. Eat full fat, unsweetened products
instead.Understand how much is too much
Most of us eat enough sugar in a day without knowing it but do you
know how much is too much? The American Heart Association tells us that
women should consume no more than six teaspoons ( 25 grams) of sugar a
day and men nine ( 38 grams). That can add up pretty quickly so it takes
effort to keep track.Mentally Prepare YourselfSugar
is addictive, and it’s had most of us hooked for years. Like any
addiction, it takes time, discipline, and support for those around you
to completely break it. Remember to be patient and compassionate with
yourself as you undergo this lifestyle change.
Your relationship with sugar hasn’t been created in a week, and
totally breaking the habit will also take longer than this. But here’s
the good news: over time, as you continue reducing your sugar intake,
the benefits you experience will be enough to keep you on track!-The Alternative Daily